Sep 18, 2012 2:05 PM

Schedule calls for 30 minute tempo run, but I have an extra week - so decided to do more of a steady run at pace. 5 miles with first 3 in 24:45 - 8:15/mi, mile 4 in 7:36 and final mile cool down in 8:46. 1 mile walking to complete the workout.

Race results were out today, Wow! Talk about a fast field - top 3 for the 50-59 male age group 1:21:23, 1:21:46 and 1:23:01! Got lapped by the first place runner (1:13:21). I think my finish was 12/18 in the 50-59 age group and 60/147 overall. Age grade for the run was 63.29% for me (87.5 for the age group winner). I knew I wouldn't be too close to placing, but I didn't think I'd be almost 1/2 hour out of 3rd! I'm still really happy about my time...

Sounds like good runs for everyone. The top three times in your half Ray are blazing. Wow. Sounds like you had a GREAT race, congrats.

Rich, I can feel the anticipation in your post. You have to feel good about where you are at training wise, even if you didn't get in all the hills you wanted. Hopefully the weather will cooperate and not rain or get too hot.

I did 4 miles today, felt ok. I am taking it easy to try and adapt to running more miles per week. I can always add some speed stuff later, as my half is not till 12/9.

Rich, I'm getting amped for your run too! Sounds like you're getting a handle on the pacing.

Mike, 12/9 - that's almost too much time to prepare How far are your long runs? I've been doing an advanced 10K training program. My real goal is to give my younger brother a run for his money in a 5K (he can do a low 21, high 20). Figured I need more base and with a peak LSR of 10 miles figured if I wanted I could do a half with my wife. So, far it's working well. First time that I've tried to follow a formal training plan. And yes those guys were fast!

DH, how is the knee doing? One thing I didn't mention, but if you haven't iced much might not be obvious. Always have a layer between your skin and the pack. Some packs come with a cloth layer, I use "peas" (little blue globes) and they're in plastic. I like my compression sleeves for the layer, thin and the cold comes through. Also, I know I said don't use things like ibuprofen if you don't have to, but if you have a race and you're not really worried about real damage (just extra healing time) taking ibuprofen before the activity will help you get through it.

All day long, I wasn't sure I wanted to run today or should run today.

At 8:45 p.m. it was too late to run outside, because the EEE (Eastern Equine Encephalitis) virus has been found in our local mosquitoes. So I ran at my gym, the Fitness Planet (as I call it).

It turns out that the treadmill is a pretty good running option for me, for a couple of reasons. First, it is springier than the track, so my knee gets pounded a little less, and it is all straight-ahead running, with no track turns to torque the knee.

So I was able to run faster than I expected.

5 minute walking warmup.

4 miles on the treadmill, 1% incline, in 33:57 (8:29 mile pace). Progressive run: first mile in 9:59, last mile in 6:39 (that was tough, because I haven't been doing any fast running).

5 minute walking cooldown.

Icing now. The ice feels great! There's nothing between my knee and the cold pack, but it's not really ice--it's a reusable cold pack--so I think it's OK. Thanks to RAY for the icing suggestion!

DH, great workout, and you GOT IT DONE, when it would have been easier not too. I find the treadmill a less pounding option.

You mentioned running on a track. Depending on the distance, the curves on a track always wears on my knees. It helps to run opposite directions, but even still it would get to me. If I can't run outside, I run on a beatup old treadmill in the basement.

Here's why it's key not to run outdoors in the evenings in my area. This morning in the local paper I read about a 70-year-old man in a neighboring town, who has EEE (Eastern Equine Encephalitis) right now. They have put him into a medically induced coma, but "the prognosis is not good," according to a person quoted. A local horse has already died.

Carried by mosquitoes, EEE has a 33% mortality rate and usually causes significant brain damage in survivors. It is most dangerous for people under 15 and over 50 (that would be us on this forum).

Some local groups and schools have cancelled late afternoon-early evening outdoor activities, including sports events. Home games will be cancelled or played away.

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